Saturday Feb 9 |
 | hiking/walking warm up/down (to/from swim) 36:00 [2] 4 km (9:00 / km) | |
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| swimming (4000yds) 1:30:00 [4] 3.65 km (24:39 / km) | |
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| featuring 4 x 500yds:
1. 10 x 50 w/ 5 secs rest - 8:30
2. 5 x 100 w/ 5 secs rest - 8:11
3. 2 x 250 w/ 10 secs rest - 8:08
4. 500 - 8:03
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Friday Feb 8 |
| running (snowy roads and snomo) 1:55:08 [3] 23.5 km (4:54 / km) | |
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| xc skiing (skate) 1:12:00 [3] 20 km (3:36 / km) | |
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Thursday Feb 7 |
| hiking/walking warm up/down (to/from swim) 35:00 [2] 4 km (8:45 / km) | |
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| swimming (3500yds) 1:15:00 [3] 3.2 km (23:26 / km) | |
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| including 20 X 750yds on the 1:30 in about 1:10 |
Wednesday Feb 6 |
| running (snowy roads and snomo) 1:58:15 [3] 24.25 km (4:53 / km) | |
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| Minimum Maintenance, Gothenburg, snomo trails |
| xc skiing (skate) 58:00 [3] 14 km (4:09 / km) | |
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| light, new snow |
Tuesday Feb 5 |
| swimming (3250yds) 1:10:00 [3] 2.98 km (23:29 / km) | |
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| including 10 X 100yds @ 1:55 in about 1:35 |
| xc skiing (skate) 1:35:00 [3] 24 km (3:58 / km) | |
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Monday Feb 4 |
| running (snomo trails) 1:22:31 [3] 16.5 km (5:00 / km) | |
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| xc skiing (skate) 40:00 [3] 11 km (3:38 / km) | |
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